15 Quick Workouts

Here Are 15 Workouts You Can Finish In Under 15 Minutes -- What's Your Excuse Now?

If you’ve got the right workout, it doesn’t take much time to score killer results. 15 minutes is all you really need — whether you want rock-hard abs, bigger biceps, or fewer pounds of fat on your frame.

We tapped some of today’s top trainers for the 15 15-minutes-or-less workouts — from plyometric and high-intensity interval training to TRX and kettlebell work — that will help you reach your fitness goals ASAP.

Core Circuit Workout

Hit all of your core muscles with this workout designed to chisel your abs and up your sports performance.

Instructions: Complete each exercise for 30 seconds before moving onto the next move. Repeat the entire circuit three times, resting for one minute between each circuit.

Right Walking Planks
Assume a plank position with your arms extended and your body in a straight line from head to ankles. Your feet should be about hip-width apart. Contract your core and hold. Then, leading with your right arm, lower down onto your forearms and again, leading with your right arm, walk them back up so that your weight is in your hands. Focus on keeping your hips stable and back flat throughout the entire exercise.

Left Walking Planks
Assume a plank position with your arms extended and your body in a straight line from head to ankles. Your feet should be about hip-width apart. Contract your core and hold. Then, leading with your left arm, lower down onto your forearms and again, leading with your left arm, walk them back up so that your weight is in your hands. Focus on keeping your hips stable and back flat throughout the entire exercise.

Double Leg Lower and Crunches
Lie on your back with your legs extended perpendicular to the floor. Curl your shoulders a few inches off of the floor. Keeping your upper body lifted, lower both legs down until they are just above the floor. Then, lift your legs back up and lower your shoulders to the floor.

Right-Sided Bicycle Crunches
Lie on your back with your knees bent, feet flat on the floor, and hands on both sides of your head. Press your lower back into the mat and tighten your core to lift your shoulders off of the floor. Simultaneously bring your left elbow and right knee toward each other while straightening your right leg in front of you. Return to start and repeat on the same side.

Lift-Sided Bicycles
Lie on your back with your knees bent, feet flat on the floor, and hands on both sides of your head. Press your lower back into the mat and tighten your core to lift your shoulders off of the floor. Simultaneously bring your right elbow and left knee toward each other while straightening your right leg straight in front of you. Return to start and repeat on the same side.

V-Ups
Lie on your back in a straight line, legs locked and arms extended overhead. Your palms should face the ceiling. Keeping your legs straight, squeeze your abs to lift them up and simultaneously reach for your toes with your hands to lift your upper body off of the floor. When your body reaches a “V” position, pause, then slowly lower to start.

Supermans
Lie facedown on the floor in a straight line, legs locked and arms extended overhead. Squeeze your lower back to raise your arms, chest, and legs off of the floor. Pause, then slowly lower back down to start.

Swimming Planks
Get in a low plank position, forming a straight line from your head to your heels and bracing your core. Then, lift your right arm off of the floor and freestyle stroke it to reach forward in front of your body, letting your hips rotate throughout the move. Return to start and repeat on the opposite side.

Metabolic Farmer’s Walk Workout

To lift more weight in less time, alternate between farmer’s walks and compound, multi-joint exercises. You’ll tap your aerobic and anaerobic systems for an optimum metabolic response.

Instructions: Complete all reps of the below exercises in order. Rest two to three minutes before moving on to the next exercise. Complete the entire complex three to four times.

Dumbbell Front Squats
Stand tall with your feet shoulder-width apart and lift a pair of medium-weight dumbbells up to your shoulders, resting one of the dumbbell heads on each shoulder. Keeping your torso upright, push your hips back and bend your knees to lower your body as far as you can. Pause, then push through your heels to return back to start. Perform six to 10 reps.

Farmer’s Walk
Holding a heavy dumbbell in each hand, arms down at your sides, brace your core and walk 40 to 50 yards.

Overhead Push Presses
Pick up the medium weight dumbbells and, standing with your feet hip-width apart, hold them in front of you chest with your elbows pointing toward the floor and your palms facing in front of you. Bend your knees to squat down slightly. Then, keeping your core braced, quickly straighten your legs and push the dumbbells overhead to lock your arms. Slowly lower the weights to return to start. Perform four to six reps.

Farmer’s Walk
Holding a heavy dumbbell in each hand, arms down at your sides, brace your core and walk 40 to 50 yards.

Bent-Over Dumbbell Rows
Hold a medium-weight dumbbell in each hand, palms facing each other. Bend your knees slightly and bend at the waist to bring your torso forward until your pack is almost parallel with the floor. The weights should hang directly below your shoulders. Squeeze your shoulder blades together to lift the dumbbells to your sides. When the weights reach both sides of your ribcage, squeeze your back muscles. Pause, then slowly lower the weights to start. Perform four to six reps.

Farmer’s Walk
Holding a heavy dumbbell in each hand, arms down at your sides, brace your core and walk 40 to 50 yards.

Romanian Deadlifts to Shrugs
Grab a pair of medium-weight dumbbells and stand with your feet about hip-width apart, your knees slightly bent. Extend your arms down in front of your thighs, palms facing your body. Bend at your hips to lean forward, and push your butt back to guide the bar down in front of your legs. Once they reach about halfway down your shins, pause, then push your hips forward to return to standing. Then, shrug your shoulders to lift your shoulders to your ears. Pause, then return to start. Perform eight to 12 reps.

Courtesy of Nick Tumminello, C.P.T., owner of Performance University and author of Strength Training for Fat Loss.

The 666 Biceps and Triceps Workout

Instructions: Perform six sets of six reps of each exercise. Then, give yourself a one- to two-minute break before moving on to the next exercise

Dual Dumbbell Bicep Curls
Stand up straight with a dumbbell in each hand at arm's length, palms facing forward. Keeping your elbows close to your torso and upper arms fixed, raise both weights to your shoulders. Pause, then slowly lower the dumbbells back to start.

Dual Dumbbell Hammer Grip Bicep Curls
Stand up straight with a dumbbell in each hand at arm's length, palms facing your sides. Keeping your elbows close to your torso, and upper arms fixed, then raise both weights to your shoulders. Pause, then slowly lower the dumbbells back down.

Dual Dumbbell Flat-Bench Skull Crushers
Lie on a flat bench, holding two dumbbells directly above your shoulders. With your palms facing each other, elbows locked, and upper arms fixed, slowly lower the weights toward either side of your head. When your hands reach ear-height, pause, then bring the weights back up to start, making sure to keep your upper arms and elbows fixed.

Cable Bent Bar Tricep Pressdowns
Attach a bent bar to a high pulley. With your hands shoulder-width apart, grab the bar with your palms facing down. Standing tall and leaning just slightly forward from your ankles, lock your elbows close to your body so that your upper arms are perpendicular to the floor. Keeping them fixed, bring the bar down until your arms are fully extended. Pause, then slowly bring the bar to start.

Workout courtesy of Billy Polson, C.S.C.S, founder and owner of DIAKADI personal-training gym in San Francisco

Dumbbell Lunges
Stand tall with your feet hip-width apart, holding a dumbbell down at each side of your body. Step forward with one foot and, keeping your back straight and the weight in your heels, lower your body until both your front and back legs form 90-degree angles, and your front knee is directly over your ankle. Pause, then bring your leg backward to return to start. Repeat on the opposite side. Complete four sets of 10 reps

Leg Curls
Position yourself on a seated or lying leg-curl machine. Then, bend your knees and squeeze your hamstrings to pull your heels as far as you can to back of your thighs. Pause, then slowly return to start. Complete four sets of 10 reps

Standing Calf Raises
Position yourself on a calf-raise machine so that your shoulders are under the pads, your knees are just slightly bent, and your heels extend off the back of the calf block. Keeping your knees just slightly bent, raise your heels to lift the weight stack. Pause, then slowly lower to start. Complete three sets of 10 reps

Courtesy of certified trainer John Rowley, International Sports Sciences Association director of wellness

Total-Body HIIT Workout

Instructions: This workout is divided into three four-minute rounds. During each round, you’ll alternate between 20 seconds of all-out effort and 10 seconds of active recovery exercises. Complete each round eight times before resting for one minute and moving onto the next round.

Round 1 (Complete Four Times)

Pushups (20 seconds, all out)
Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push up to return to start. Complete as many reps as you can in 30 seconds while maintaining proper form.

Plank Hold (10 seconds recovery)
Assume a plank position with your arms extended and your body in a straight line from head to ankles. Your feet should be about hip-width apart. Contract your core and hold.

Plank Hold (10 seconds recovery)
Assume a plank position with your arms extended and your body in a straight line from head to ankles. Your feet should be about hip-width apart. Contract your core and hold.

Round 2 (Complete Four Times)

High Knees (20 seconds, all out)
Jog forward in a straight line, taking small steps forward and focusing on driving your knees up and down so that your thighs are parallel to the floor. Swing the opposite arm forward with each step.

Plyometric Lunges (20 seconds, all out)
Step forward with your left foot, and lower into a lunge so that your right knee almost touches the floor. Simultaneously swing your right arm forward and left arm back as if you’re running. Then, explosively push up off of the floor and switch your legs, landing with your right leg and left arm forward. Repeat on the opposite side.

Round 3 (Complete Four Times)

Tricep Dips (20 seconds, all out)
Position your hands shoulder-width apart on a bench or chair. Keeping your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor as far as you can, making sure your hips are just in front of the bench or chair throughout the movement. Pause, then press through the heels of your hands to return to start.

Burpees (20 seconds, all out)
Stand with your feet hip-width apart. Place your hands on the floor just in front of your feet, and jump your feet back so that you’re in a plank. Do one push-up. Jump your feet back to your hands and then immediately jump up into the air as high as you can. Upon landing, get back into a plank position to repeat.

TRX Circuit Workout

By using TRX cables to perform this circuit routine, you hit every muscle in your body while hammering the core with every move.

Instructions: Repeat 15 reps of each exercise, before moving immediately onto the next one. Complete the circuit three times.

Chest Presses
With TRX straps fully lengthened, hold the handles and face away from your anchor point in a standing plank position, arms fully extended and core engaged. Slowly bend your elbows to lower your chest down, keeping your body in a straight line. Push back up to start. Make this exercise more difficult by walking your feet back, or easier by walking them forward.

Inverted Rows
With TRX straps fully shortened, hold the handles, face the anchor point, and lean back, letting your arms extend. With your core and glutes engaged, draw your elbows along the sides of your ribcage to pull yourself up. Then slowly lower back down to start. Make sure to keep the neck relaxed and not let the hips overextend or drop back. Make this exercise more difficult by walking your feet forward, or easier by walking them back.

Reverse Crunches
With TRX straps in mid-calf position, place the tops of your feet in the fabric cradles and get into a plank position, your hands on the ground. Holding this position, drive your knees to your chest and back out to start.

Hamstring Curls
With TRX straps in mid-calf position, lie down on your back and place your heels into the fabric straps. Squeeze your glutes and lift the hips off of the ground. Then, bend your knees and bring your heels toward your butt, then extend them back out to start.

Split Jumps
With TRX straps at mid-length position, hold both handles with your arms bent at to 90 degrees. There should be a bit of slack in the straps. Pressing into the handles, step back into a lunge, then jump and switch your legs in the air to land in a lunge on the opposite side. Use the straps to help get you a little more explosive.

All-Out Kettlebell + Bodyweight Workout

This is easily done at the gym or, if you have a single kettlebell, at home. Plus, by requiring you to complete as many rounds as you can in 15 minutes, it works as an awesome strength and cardio routine.

Instructions: Perform 20 reps of each exercise and then immediately move on to the next one. After you complete all of the exercises, rest for one minute, and then repeat. Try to complete as many rounds as you can

Kettlebell Swings
Standing tall with your feet shoulder-width apart, grab a kettlebell with two hands. Drop your hips and bend your knees to so that the kettlebell move is in line with your heels. Keeping your core braced and arms straight, drive through your hips to swing the kettlebell upward until your arms are parallel to the floor. As the kettlebell falls, work to slow its descent and lower it in a controlled manner.

Pushups
Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push up to the starting position.

Kettlebell Goblet Squats
Stand tall, feet shoulder-width apart and hold a kettlebell by the horns close to your chest. Keeping your chest up, drop your hips between your legs until your hamstrings are on your calves and your elbows are inside your knees. Pause, then press through your feet to return to start.

Burpees
Stand with your feet hip-width apart. Place your hands on the floor just in front of your feet, and jump your feet back so that you’re in a plank. Do one push-up. Jump your feet back to your hands and then immediately jump up into the air as high as you can. Upon landing, get back into a plank position to repeat.

V-Ups
Lie on your back in a straight line, legs locked and arms extended overhead. You palms should face the ceiling. Keeping your legs straight, squeeze your abs to lift them up and simultaneously reach for your toes with your hands to lift your upper body off of the floor. When your body reaches a “V” position, pause, then slowly lower to start.

Treadmill Workout

Break a sweat and get better bang for your cardio buck with short intervals, fast paces, and high inclines.

Instructions: Walk for one minute on the treadmill. Then, increase the speed each minute for the next three minutes until you reach a comfortable running pace, about 50 to 70 percent of your max speed. Hold that pace for one minute. Then, increase your incline to 2 percent and hold that pace for 30 seconds. Decrease incline to 0 percent and increase your speed to 80 to 90 percent of max speed for 30 seconds. Slow down and repeat the pattern three more times, increasing the middle 30-second incline push to 6 percent, 8 percent, and 10 percent inclines.

Pull-Ups
Grab a straight pull-up bar with a shoulder-width overhand grip. Squeeze your shoulders to pull your body up toward the bar. Once the bar reaches chest height, pause, then slowly return to start, making sure to lower your body in a controlled manner.

Lunges
Stand tall with your feet hip-width apart, hands on your hips. Step forward with one foot and, keeping your back straight and the weight in your heels, lower your body until both your front and back legs form 90-degree angles, and your front knee is directly over your ankle. Pause, then bring your leg backward to return to start. Repeat on the opposite side.

Pushups
Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push up to the starting position.

Bench Presses
Lie on your back on a bench, holding a barbell or set of dumbbells at your chest, hands shoulder-width apart and elbows tucked into your ribcage. Push the weights to extend your arms directly above your chest until your arms are straight but not locked. Pause, then slowly lower to start.

Lat Pull-Downs
Sit down at lat pull-down station and grab the bar with an overhand grip, your hands shoulder-width apart. Your arms should be straight, but not locked, and your torso upright. Without moving your torso, squeeze your shoulder blades together and bring the bar to your collarbones. Pause, then slowly return to start.

Dumbbell Shoulder Presses
Sit on a bench with back support, holding dumbbells at shoulder height, palms facing forward. Then, push the dumbbells up until they touch at the top of the movement. Pause, then slowly lower the weights back down to start.

Crunches
Lie on your back with your feet flat on the floor and hands lightly touching the sides of your head. Push the small of your back into the floor, contract your abs, and lift your shoulders toward the ceiling. Your shoulders should raise just a few inches off of the floor. Pause, then slowly lower to start.

Courtesy of certified trainer John Rowley, International Sports Sciences Association director of wellness

Inchworms
Standing with your feet hip-width apart and keeping legs as straight as possible, bring your hands to the ground and walk them out so that you’re in a plank position. Then, walk hands all the way back up to start.

Supermans
Lying on your stomach with your arms extended overhead. Keeping neck neutral and shoulders relaxed, squeeze your back and glutes to lift your arms and legs off of the ground. Pause, then slowly lower to start.

Plank with T-Spine Rotation
Get in a high plank position, your shoulders over your wrists, and hands slightly outside of your ribcage. Keeping your core engaged, open one arm up overhead until that hand is stacked directly over the other. Your body should form a “T” shape. Pause, then slowly lower the hand back down to start and repeat on the opposite side.

Bear Crawls
Get on your hands and feet and lift your knees a couple inches off of the floor. Crawl forward for 10 steps, moving the opposite hand with opposite toe. Crawl back repeating same motion, opposite hand with opposite toe.

Fat-Burning Bodyweight Circuit Workout

This hit-all-your-bases speed workout is simple, but definitely not easy. It combines four complementary strength exercises with one total-body cardio exercise.

Instructions: Perform each strength-training exercise for 30 seconds, then rest for 15 seconds before moving onto the next one. Complete the total-body cardio interval (the last exercise) for one minute. Rest, for one minute, and then repeat the cir Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push up to the starting position. Complete the circuit a total of three times.

Pushups
Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push up to the starting position. Complete as many reps as you can in 30 seconds while maintaining proper form.

Shoulders T’s
Standing with your feet shoulder-width apart, bend forward at the hips, so your back is parallel to the floor, arms hanging at your sides. Squeeze your abdominal muscles. Then, keeping your hands in "thumbs up" positions, squeeze your shoulder blades to raise your arms straight out to both sides so that your torso and arms form a “T” shape. Complete as many reps as you can in 30 seconds while maintaining proper form.

T-Roll Planks
Assume a plank position with your arms extended and your body in a straight line from head to ankles. Your feet should be about shoulder-width apart. Contract your core and rotate your entire body to one side; roll onto the sides of your feet and reach one arm overhead so that your body forms a “T” shape. Pause, then rotate to repeat on the other side. Complete as many reps as you can in 30 seconds while maintaining proper form.

Jumping Jacks
Stand with your feet together, knees slightly bent, and arms at your sides. Jump your feet out while raising your arms overhead. Land on the balls of your feet with your legs apart and hands almost touching. Jump again to reverse the movement, landing again on the balls of your feet. Keep a slight bend in your knees throughout the exercise. Complete as many reps as you can in 30 seconds while maintaining proper form.

Courtesy of Nick Tumminello, C.P.T., owner of Performance University and author of Strength Training for Fat Loss.

Explosive-Power Plyometric Workout

Critical for improving your sports performance, this plyometric workout develops your muscles’ elastic properties, making them stronger, faster, and more agile than before.

Instructions: Perform 10 reps of each exercise and then immediately move on to the next one. After you complete all of the exercises, rest for one minute, and then repeat so that you complete the circuit a total of four times.

Box Jumps
Stand with a box one to two feet in front of you. With your feet shoulder-width apart, perform a shallow squat, swinging your arms behind you. Extend through your hips, knees, and ankles to jump as high as possible out of this position, swinging your arms forward and up. Land on the box with your knees bent. Step down to return to start.

Plyo Pull-Ups
Grab a straight pull-up bar with a shoulder-width overhand grip. Squeeze your shoulders to pull pulling your body up toward the bar. As you near the top of the movement, push yourself so that your chest raises above the bar and you can quickly let go of the bar. Immediately, grab the bar and lower yourself to start. The key is letting go on the way up, not the way down.

Scissor Lunges
Step forward with your left foot, and lower into a lunge so that your right knee almost touches the floor. Simultaneously swing your right arm forward and left arm back as if you’re running. Then, explosively push up off of the floor and switch your legs, landing with your right leg and left arm forward. Repeat on the opposite side.

Plyo Pushups
Get on the floor in a plank position with your hands under and slightly wider than your shoulders. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body and your body in a straight line from head to ankles. Pause, then push hard enough that your hands come off of the floor (you can even add a clap). Land to lower yourself back to start.

Upper Body Strength Workout

Instructions: For each exercise, lift the weight for one second and lower for three. Rest for 20 seconds between each set. Complete three sets of each exercise before moving on to the next one.

Bench Presses
Lie on your back on a bench, holding a barbell or set of dumbbells at your chest, hands shoulder-width apart and elbows tucked into your ribcage. Push the weights to extend your arms directly above your chest until your arms are straight but not locked. Pause, then slowly lower to start.

Lat Pull-Downs
Sit down at lat pull-down station and grab the bar with an overhand grip, your hands shoulder-width apart. Your arms should be straight, but not locked, and your torso upright. Without moving your torso, squeeze your shoulder blades together and bring the bar to your collarbones. Pause, then slowly return to start.

Shoulder Presses
Sit on a bench with back support, holding dumbbells at shoulder height, palms facing forward. Then, push the dumbbells up until they touch at the top of the movement. Pause, then slowly lower the weights back down to start.

Bicep Curls
Stand up straight with a dumbbell in each hand at arm's length, palms facing forward. Keeping your elbows close to your torso and upper arms fixed, raise one weight to your shoulders. Pause, then slowly lower the dumbbell back to start. Repeat on the opposite side.

Triceps Push-Downs
Attach a straight bar to a high pulley. With your hands shoulder-width apart, grab the bar with your palms facing down. Standing tall and leaning just slightly forward from your ankles, lock your elbows close to your body so that your upper arms are perpendicular to the floor. Keeping them fixed, bring the bar down until your arms are fully extended. Pause, then slowly bring the bar to start.

Courtesy of certified trainer John Rowley, International Sports Sciences Association director of wellness

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